Arbiter of Derp - Bodyweight Training

[Darbidur]

I've been keeping my own personal log for awhile now, so I figured I would lay it all out here for accountability reasons. I've got a bit of catching up to do so this first post will be fairly long.

 

Note: I always do a stretch warm-up routine and mobility drills to increase flexibility. All numbers are representative of the number of reps in a set. Sets are divided by a vertical bar. For planks and cobras the numbers are representative of seconds. I stretch on Saturday's and rest on Sunday's.

 

Here it goes...

 

 

10/31/16

bench dips 20 | 20 | 20

pulse squats 25 | 25 | 25

incline shoulder press 15 | 15 | 15

 

11/1/16

leg raises 20 | 20 | 20

crunches 20 | 20 | 20

plank 30 | 30 | 35

 

11/2/16

bench dips 120

pushups 20

 

11/3/16

bench dips 20 | 20 | 20

pulse squats 25 | 25 | 25

incline shoulder press 15 | 15 | 15

leg raises 15 | 15 | 15

 

11/4/16

leg raises 15 | 10 | 10

pushups 6 | 6 | 6

short bridge 8 | 8 | 8

cobra 20 | 30 | 35

 

11/7/16

dips 3 | 3 | 4 | 2 (real dips!!!)

straight leg raise 10 | 6 | 7

incline shoulder press 10 | 10 | 10

narrow squat 20 | 20 | 20

plank 60!

 

11/8/16

pushup 6 | 6 | 6

weighted lunge 23 | 20 | 20 (backpack filled with books on shoulder, oompf)

straight bridge 8 | 8 | 8

cobra 20 | 25 | 30

 

11/9/16

dips 5 | 5 | 4.5

straight leg raise 10 | 10 | 10

narrow leg incline shoulder press 10 | 10 | 10

narrow squat 20 | 20 | 20

plank 65

 

10/10/16

pushup 8 | 8 | 6

straight bridge 10 | 10 | 10 + isometric hold on last rep of last set

weighted lunge 25 | 25 | 25

cobra 35 | 35 | 40

 

11/11/16

dips 5 | 4 | 5

alternating leg raises 10 | 8 | 6 (alternate left, straight, right, right, straight, left)

narrow leg incline shoulder press 10 | 10 | 10

narrow squat 20 | 20 | 20

plank 70

 

11/14/16

pushup 8 | 8 | 8

angled bridge 10 | 10 | 10

weighted pulse lunge 18 | 18 | 18

cobra 60!!

 

11/15/16

dips 7 | 7 | 7 | 5

alternating leg raises 15 | 15 | 15

narrow leg incline shoulder press 10 | 10 | 10

narrow squat 20 | 20 | 20

plank 60

 

11/16/16

pushup 8 | 8 | 8

angled bridge 10 | 10 | 10

cobra 60

note: resting legs today

 

11/17/16

resting today

 

11/18/16

dips 5 | 6 | 7 | 3

narrow incline shoulder press 10 | 10 | 10

narrow squat 20 | 20 | 20

plank 60

crow pose - practice between exercises

[Darbidur]

Since I have started this routine I have drastically cut down my alcohol consumption and cleaned up my diet.

 

Currently down approximately 10 lbs and I have been seeing some good results with muscle definition, especially in my triceps, chest, and abs!

[peelout]

You listed "incline shoulder press 15 | 15 | 15".  If that is a bodywt exercise, how is it done?

[Darbidur]

The incline shoulder press is a bodyweight workout and it's a pretty good substitute for pull ups if you lack a bar (or sturdy door and or table). Here's a link to a video illustrating the move. I'm not as advanced as the woman in the video. She elevates her legs on a bench, whereas I am currently standing in a V shape on my tippy toes to create the incline.

 

Hope this helps

 

 

[Darbidur]

11/21/16

dips 7 | 7 | 7 | 7

narrow incline shoulder press 10 | 10 | 10

narrow squat 20 | 20 | 20

plank 60

 

Practice move : Crow Pose

I was actually able to hold a solid crow pose for 10 seconds! That was before I almost planted my face into the ground. I was able to catch myself, thankfully I rolled a Nat 20 on that save  

[Darbidur]

I'm feeling like I'm ready to move ready to move on from the narrow squat. However, I still have a slight wobble at the bottom of my squat. Form is off, but the squat itself isn't that challenging. I want to clean up my form before moving on but don't want to have my legs fall behind my upper body.

 

Thinking I might start mixing in bench squats to progress towards pistol squats and mix in a few sets of narrow squats to fix the wobble of my ankles at the base of the movement. I am hesitant in that the wobble will most likely be more pronounced on a single leg and I want to avoid injury.

[Darbidur]

Additionally, we have a competition coming up in town (Feb 2017) where businesses compete in physical, mental, and social events. This will be my third year competing. We won the first year and lost due to technicality the second year (team won via bonus pts for volunteers and they were the ones hosting skyrocketing them from third to first place...derp).

 

I'm most likely competing in an event where you have to swim for 8 minutes straight. I swim with a teammate and our total lengths, not laps, are counted. Highest score wins. I need to start incorporating some endurance training in with my bodyweight training but I don't want it to affect my gains. I may start incorporating meditation and increase my planks and cobra sets until I can start swimming laps at the local YMCA

[peelout]

what are you using to do your dips on?  I knew one guy on here used a walker.

[Darbidur]

1 minute ago, peelout said:

what are you using to do your dips on?  I knew one guy on here used a walker.

 

I'm currently using two bar height chairs. I'm rather tall (6'5") and they're the only chairs tall enough to lift me off the ground. I do have to bend my legs at the knee to dip far enough to achieve a 90º bend on the arms.

[peelout]

13 minutes ago, Darbidur said:

 

I'm currently using two bar height chairs. I'm rather tall (6'5") and they're the only chairs tall enough to lift me off the ground. I do have to bend my legs at the knee to dip far enough to achieve a 90º bend on the arms.

Sound like it was work as long as there isn't a bar next to the bar stool chairs you are using.  Might start having a drink after each set.

[Darbidur]

4 minutes ago, peelout said:

Sound like it was work as long as there isn't a bar next to the bar stool chairs you are using.  Might start having a drink after each set.

Haha! I am a few steps away from a fridge full of beer during these workouts...I have been tempted